The right muscles?

dabber

Just a question regarding what muscles I should be "feeling" during a ride.

When on a hardish ride (by my standards) I find that the muscles I feel most are the good old gluteus maximus (bum). The bottom of that muscle if you'll excuse the pun.... just below the main rounded bit of the bum. This isn't a strained sort of pain just an awareness of a muscle working hard. This isn't to say I don't feel the work in other areas, especially the front thigh area but it's these muscles at the back I feel the most.

Can anyone advise... is this usual, does it seem right? Or am I doing something wrong, perhaps the bike setup. I'd say I ride around 30% with hands on top of bars, 50% on the hoods and only around 20% on the drops.

jocksyboy

Hmm, i'd say quads calves glutes back and all core muscles. That is if you are pushing hard enough...

dabber

jocksyboy wrote:

Hmm, i'd say quads calves glutes back and all core muscles. That is if you are pushing hard enough...

Yes, I can feel all of those but it's glutes that I am most conscious of. Even now, about 3 hours after I got back from my ride I can feel it most there. Perhaps it's all part of the general conditioning process.

jocksyboy

Try some stretching after each ride

dabber

jocksyboy wrote:

Try some stretching after each ride

I tried that after a session on the turbo yesterday and it did seem to relieve the after ride ache a bit.

Pross

I tend to feel it most on my quads, specifically the area just above my knees. Only really notice my calves when climbing and hardly ever feel my glutes working. A lot will depend upon bike position though.

ozzzyosborn206

sounds like you need to do more core work, your in the same boat as me, are you doing alot of seated climbing/power work all that power comes from your lower back /bum

dabber

Pross wrote:

I tend to feel it most on my quads, specifically the area just above my knees. Only really notice my calves when climbing and hardly ever feel my glutes working. A lot will depend upon bike position though.

I guess that's what prompted my post. Is what I'm feeling usual or am I doing something wrong in bike setup or technique.

ozzzyosborn206 wrote:

sounds like you need to do more core work, your in the same boat as me, are you doing alot of seated climbing/power work all that power comes from your lower back /bum

You may be right. I do end up doing most of my climbing seated. I do stand but usually for relatively short periods and tend to try and grind it out seated.
Part of my thinking says that working my glutes hard shouldn't be too bad a thing as they are the biggest muscles in the body and one of the more powerful if you ignore tongue, jaw etc. So if I'm working them, in time, once I've got more core work under my belt perhaps all will be well.

shockedsoshocked

If your bike is set up correctly I wouldn't worry about it especially if you're feeling it in your glutes. A common problem especially amongst cyclists is that the glutes won't engange or engage only a minimal amount, leaving it down to your hamstrings and lower back (my glutes don't turn up at all).

d87heaven

ShockedSoShocked wrote:

If your bike is set up correctly I wouldn't worry about it especially if you're feeling it in your glutes. A common problem especially amongst cyclists is that the glutes won't engange or engage only a minimal amount, leaving it down to your hamstrings and lower back (my glutes don't turn up at all).

If you want to turn on your glutes then one legged supine bridges are the exercise to do. Its also a good way to check if your glutes or hammys are taking the strain. Your hammys will cramp up during the exercise if the glutes are weak.

shockedsoshocked

d87heaven wrote:

ShockedSoShocked wrote:

If your bike is set up correctly I wouldn't worry about it especially if you're feeling it in your glutes. A common problem especially amongst cyclists is that the glutes won't engange or engage only a minimal amount, leaving it down to your hamstrings and lower back (my glutes don't turn up at all).

If you want to turn on your glutes then one legged supine bridges are the exercise to do. Its also a good way to check if your glutes or hammys are taking the strain. Your hammys will cramp up during the exercise if the glutes are weak.

I worked with a coach last year who got em engaging. Actually used me as part of his thesis basically about the problem of the glutes.

Stopped working with him about a year ago so might have to have another try since they're starting to not show up again.

dabber

ShockedSoShocked wrote:

If your bike is set up correctly I wouldn't worry about it especially if you're feeling it in your glutes. A common problem especially amongst cyclists is that the glutes won't engange or engage only a minimal amount, leaving it down to your hamstrings and lower back (my glutes don't turn up at all).

So from what you've said, can I assume that my glutes must "be engaging" and that this is a good thing?

Karl2010

Im sure saddle position makes a differance to what muscles you work.

I have just swapped from a 25mm Setback Seat Post to a 0mm Setback seat post.

Using the 25mm Setback seat post i noticed the effort more in my Glutes, Hamstrings, and a little in the Calves.

Now using the 0mm Setback seat post i feel it more in my Quads.

Dont know which is best. I would say i get more power from my Quads.

shockedsoshocked

Dabber wrote:

ShockedSoShocked wrote:

If your bike is set up correctly I wouldn't worry about it especially if you're feeling it in your glutes. A common problem especially amongst cyclists is that the glutes won't engange or engage only a minimal amount, leaving it down to your hamstrings and lower back (my glutes don't turn up at all).

So from what you've said, can I assume that my glutes must "be engaging" and that this is a good thing?

As you've said they're one of the strongest muscle groups in the body so yes!

mattshrops

you can feel the difference for yourself on a ride, if you sit forwards on your saddle your quads will work harder- slide your bum back as far as you can( sometimes i hang my scraggy ass of the back just to get a change of position/ relief) and then your glutes/ hamstrings feel it more. i would guess that somewhere in between is the place to aim at. but i am a noob :